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Saturday, September 23rd

September 23, 2017

Rest Day.

*Today is our Free Workout at 8:00 & 9:00am at The Ville and 10:00 & 11:00am at East so bring a friend!

*There will be no CrossFit Kids today.

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now.  More info to come. Truegritcomp.wordpress.com.

Friday, September 22nd

September 22, 2017

Skill Practice: Rope Climbs

then,

Ville                                                                                               *East

Buy in: 50 Calorie Air Dynne                                                          *Buy in:  30 Calorie Ski Erg

4 Rounds of:

1-Rope Climb to 15′

2-50ft Sled Drags (Pull Sled Backwards inside, using straps)  *Pull Dog Sled Backwards by handles (Sled +90#/+45# at both locations)

3-Wall Walks

4-Box Jumps (30/24″)

5-Hang Power Cleans (155/105)

Cash Out: 50 Double Unders

 

*This Saturday is our Free Workout at 8:00 & 9:00am at The Ville and 10:00 & 11:00am at East so bring a friend!

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now.  More info to come. Truegritcomp.wordpress.com.

Thursday, September 21st

September 20, 2017

Deadlifts 8-8-8@70% 1RM

then,

1/4 Mile Run

21-Deadlifts (225/155)

42-Wall Balls (20/14)

15-Deadlifts

30-Wall Balls

9-Deadlifts

18-Wall Balls

1/4 Mile Run

for time.

 

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now.  More info to come. Truegritcomp.wordpress.com.

Wednesday, September 20th

September 20, 2017

Full Snatch 6-6-6-6@70% 1RM

then,

3 Rounds for time of:

400M Run

15-Power Snatch (95/65)

15-Box Jump Overs (24/20)

(compare to 8/10/16)

 

*CrossFit’s Team Series starts this week.  Grab a partner and sign up at Games.CrossFit.com.

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now.  More info to come. Truegritcomp.wordpress.com.

Tuesday, September 19th

September 19, 2017

Rest Day.

 

*CrossFit’s Team Series starts this week.  Grab a partner and sign up at Games.CrossFit.com.

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now.  More info to come. Truegritcomp.wordpress.com.

Monday, September 18th

September 17, 2017

Shoulder Press  8-8-8@70% 1RM

Barbell Rows 8-8-8@70% 1RM

then,

15:00 AMRAP of:

5-Strict HSPU’s

5-Strict Pullups

10-Pushups

10-Ring Rows

15-Situps

15-Back Extensions

 

*CrossFit’s Team Series starts this week.  Grab a partner and sign up at Games.CrossFit.com.

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now.  More info to come. Truegritcomp.wordpress.com.

Sunday, September 17th

September 17, 2017

Back Squat 8-8-8@70% 1RM

DB Stiff Leg Deadlifts 8-8-8

then,

50-Back Squats (155/105)

1000m Row

50-T2B

For time.

(compare to 10/28/16)

*CrossFit’s Team Series starts this week.  Grab a partner and sign up at Games.CrossFit.com.

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now.  More info to come. Truegritcomp.wordpress.com.